Generally I sit up with them, gets harder the more weight you lift though.
Also it was dumbbells you were using, not barbells
Also it was dumbbells you were using, not barbells
*** The 2011 Gym Rats Thread ***
- Thread starter Morba
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I did have that image lol, how awesome would that be 
Love decline tbh 
Of course it matters!
nice input
Do you really need me to tell you why? Really?
I'm not sure that makes too much difference really. I'd trust someone who has studied nutrition and how the body works over someone who lifts some weights, does some roids and eats lots....
I was generalising, I was hoping that would be obvious...
Completely. And remember that DY broke one of the great "rules" of bodybuilding. He kept the same routine, day in day out, off season or on it. He didn't change it up, he didn't swap things around.
He worked how he worked out, he broke through his plateaus by.... doing the same thing as he always does.
He was the best because he found what works for him and he hammered it, hard.
He worked how he worked out, he broke through his plateaus by.... doing the same thing as he always does.
He was the best because he found what works for him and he hammered it, hard.
Yep, well done for growing
What are you trying to get rid of?
Macro is a cash n carry place isn't it? Cheap fuud in BULK
I have the urge to do some squats, but wife is out so I can't play in garage 
Not felt the need to do any weights in ages!!!!
Not felt the need to do any weights in ages!!!!
It also allows for laziness. It's very easy to not train when you don't need to leave the house.
To grow you need to eat. Lots. low kcal diet will struggle to help you grow.
Your routine, tbh it looks horrible
Have a look at the sticky at top of forum or google stronglifts and starting strength.
Where did you read that recommended DB kickbacks?
If you are getting the kcals in to grow then it wont be low calorie diet that you are on. If you can find the sweetspot for your kcal intake then you will put on lean mass and little extra fat, this will mean your bodyfat % will go down.
What makes it horrible:
Chest - forget the 2 different flys. Presses, dips and maybe some flyes to finish, but not 2 lots of it.
Back - 3 lots of chin variations (pullups in the bi's part) and 3 lots of bent over rows.
Deadlifts, powercleans, where are they?
Bi's - If you have worked your back sufficiently then there is no way you will be able to do all that arm work.
3 meals a day is fine if you have the right things.
The eating more theory was debunked not long ago and is really only for people that are eating serious amounts of food, by eating it more often it makes it easier to consume.
Ross - a 4 or 5 day routine won't really work out as much more time in the gym, it would just be splitting things down a bit more so that less is done in each session.
Intensity is what matters, not how long you spend in the gym
The eating more theory was debunked not long ago and is really only for people that are eating serious amounts of food, by eating it more often it makes it easier to consume.
Ross - a 4 or 5 day routine won't really work out as much more time in the gym, it would just be splitting things down a bit more so that less is done in each session.
Intensity is what matters, not how long you spend in the gym
So you're definitely sure that I need to have a calorie surplus in order to gain lean muscle even though I will put on weight (not just muscle) and I can get the protein/vitamins/fats I need from low calorie foods?
To grow you need to eat more than you burn off each day. Whether that turns to muscle or fat is based on your training and sleep.
If you eat far too much then you will add muscle and fat. If you dont eat enough then you will stay the same. If you eat less kcal than you burn you will lose weight.
Lean mass comes from eating more than your body needs day to day.
Lean mass will mean putting on weight, a lb of muscle is a lb of muscle after all
Working sets:
Light weights and heavy weights.......
Nobody does a set, regardless of reps, with a light weight. You do it with the right weight for the task at hand.
If your max deadlift for 1 rep is 200kg, it doesnt mean that 10 reps at 140kg is a light weight, or indeed 20 reps at 90kg is a light weight.
The weight you choose is heavy at the point it needs to be, a couple of reps from the end of the set.
A light weight for a set is a weight that you do all the reps without issue, kinda like a warmup set. These are pointless for working sets.
If you are busting your balls on your last reps then you are using a heavy weight, regardless of what number is on the bar
Just putting that out there
Light weights and heavy weights.......
Nobody does a set, regardless of reps, with a light weight. You do it with the right weight for the task at hand.
If your max deadlift for 1 rep is 200kg, it doesnt mean that 10 reps at 140kg is a light weight, or indeed 20 reps at 90kg is a light weight.
The weight you choose is heavy at the point it needs to be, a couple of reps from the end of the set.
A light weight for a set is a weight that you do all the reps without issue, kinda like a warmup set. These are pointless for working sets.
If you are busting your balls on your last reps then you are using a heavy weight, regardless of what number is on the bar
Just putting that out there
I'm the complete opposite. Can scratch my scapula, but elbows stop short at 2 inches from each other
my elbows don't touch, my forearms won't allow them to
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